Marcorock log - Italian style

[marcorock]

Ok...since this forum is populated by some of the baddest/strongest MFers on earth, I'll start keeping a log here, just to lower the overall stats and maybe get some useful advice.

Since I'm from Europe, all weights will be in kilos, ok?

Let's recap (single ply gear # in brackets):
Male, 28 yo (almost...), 76kg on 168cm
S 170 kg (210)
B 122 kg (150 in F6, 165 in a Katana)
D 190 kg (210)

Next meet will be the last week of October. As of now, sessions are being dictated by my lifting mate, for 2 reasons: he is way stronger than I am (270-165-252.5 single ply at under 80kg BW) and has me always in sight, so no need to guess form/speed/recovery etc.

To start, monday's session:

SQUAT
barx8x2
70x5
100x4
114x5 - belt from here
120x5
126x5
130x5
120x5
134x3 - loose wraps from here
144x2
154x1

BENCH
barx8
60x5
80x4
90x3x5

INCLINE DB PRESS
D18x10
D20x8
D22x8x3

Thanks for reading this!

[marcorock]

11/07/2012

Crunches
3x30

GM
Bar x10x3

SQUAT
Bar 5x2
70x5
70x3
94x6
104x6
114x5x2 – belt from here
120x4x2
130x3x2

BENCH
Bar x8
60x6
74x5x3
84x3x3

STIFF LEG DL, standing on blocks (15cm)
60x8
80x8x3

PRESS (clean on 1st rep)
37x5
41x5x2
47x4x2

ROWS machine
50x12x3

LEG CURLS (1st time in forever)
20x12
25x10
25x8

I was feeling incredibly tired and sleepy (I should stop going to bed at 3am)…kicked myself in the butt and got it done. No heavy weights, but the overall volume wasn’t bad at all.

[marcorock]

13/07/2012

Leg raises
18x3

Hyperexthensions
bw+20 x10x3

BENCH (the rack was busy). a note: I always pause my bench
barx8
60x6
70x5
80x5x2
supersets:
90x4 + 80x6
90x4 + 80x6
90x4 + 80x6

Well, these were a bit hard..not for the weight, but because I'm not used at staying under the bar for 10 reps

SQUAT - low descent, pause in the hole
barx5x2
70x6x2
80x5x2
90x4x2
100x3

DEADLIFT from blocks
70x5
100x5
120x5 + 120x5 from floor
150x4x3 - belt - I was supposed to superset these with pulls from the ground, but it simply didn't work: I couldn't pull sh@t right after the block pulls

OH DB exthensions
D24x8
D30x8x2

DB curl
a few sets...

[marcorock]

14/07/2012

Sit ups
15x3

Hyperext
bw x12x3

PRESS (clena on 1st rep)
barx10
30x5
40x5
50x5x5

DB shrugs
D40x12
D40x12
D40x10
D40x8

Band rows
25x4 sets

Rear delt raises
D4x20x3

Bike: 20 minutes

Stretching

[marcorock]

Addendum to Saturday's session: Single leg press, 60x10x3

Today's training:

Crunches
20x3

Hyperext - 10kg plate behind head
10x3

SQUAT
barx8
70x5
90x4
100x3
Supersets:
110x3 + 100x6
110x3 + 100x6 - belt
110x3 + 100x6 - belt

Easy weight, long sets!

Bench: a no go, right shoulder hurts a lot, wtf?!?

DEADLIFT from deficit
70x4
100x5
110x5
120x5x2 - belt from here
130x3
140x4 - good, it felt heavy, then it came out that another guy put 10 kilos more on the bar

Neutral grip pull ups
bwx3x5
bwx4

Rotator cuff work: D2x15x3

[marcorock]

Today I had very little time, and since my shoulder wouldn't let me bench, I opted for some heavy-ish squats

Crunches 20x2
Hyperext 12x2

SQUAT
barx5x2
70x5
70x3
100x3
120x3 - belt from here
130x3
140x3
150x2 - solid

Stretching

[JohnnyRingo]

Bringing down the numbers here! lol! man you are alot stronger than me! Keep up the good work mang!

[marcorock]

Thanks, Johnny! Maybe I should start logging in pounds, so the numbers would look higher :-)

We all have to get stronger...in my case, way stronger (and possibly bigger): as soon as my right shoulder is back to normal, I'll start a nice bulk and blast away in the weight room, I hope to make some solid gains before my next meet in late October.

[marcorock]

20/07/2012

BENCH - testing the shoulder
barx8
60x5
70x4
90x0 - too much, shouldie not happy (on a side note, I'm seeing a therapist on monday)
70x5x4

SQUAT
barx8
70x5
90x3
100x3
120x2 - belt from here
140x2x4

PULL UPS - neutral grip
BW x6
BW x4x6

Crunches
20x2

Hyperexthensions, weight behind head
+5 x10
+10 x10x2

[marcorock]

21/07/2012

ABS - crunches w/ weight behind head
bw x20
+5 x20x2

Hyperethensions
BW x10x3

DEADLIFT
70x5
100x4
120x3 - belt from here
140x3
150x2
160x1 - this felt heavy, so much for getting in the gym within 1 hour of wake-up

SOHP
bar x8
40x8x2
40x12x2

DB skullcrushers
D6x10
D8x10

EZ bar Skullcrushers
20x10
24x10

DB Rows
D24x6
D36x6
D28x12x3

Rear delt raises
D6x40
D6x20x2

DB curls
D10x10x3

Hammer curls
D10x10x2

15 min uphill walk on treadmill

Stretching

[marcorock]

Currently enjoying the sun, sea and food of southern Italy...I'll be back under the iron next thursday!

[marcorock]

1st day back in the gym...what a bust! 2 weeks off and a 10 hours drive can male you STIFF for real

ABS 15x2
Hypers 15x2

SQUAT
bw x a lot
bar x5x3
70x5x2
90x3x3 - long pauses at bottom, trying to stretch my hip flexors to no avail

Then, I proceeded to wander randomly, trying to hit everything: bench, pull ups, curls, pushdowns, leg ext

Some deadlifting, up to 150 x3 with the belt on

Uphill walk on treadmill: 20 min @5 km/h, 9%

[marcorock]

Right now, I'm asking myself how to train next: i think that some straining/lot of assistance work would get me close to where I want to be strength/size wise faster than an East Europe approach...dunno

[marcorock]

Today, it took me 20 minutes of front squatting to have my wallet stolen...good times!

FRONT SQUAT
barx5
40x5
60x5
70x3
80x3
90x3
100x1
110x1

I randomly paused a few reps at the bottom

RAGE

[marcorock]

Ok, let's restart the Norwegian program, that will bring me to my late October meet: 12 weeks to go!

Yesterday i did a short run, plus a few (7) uphill sprints: 3@20m, 3@30 and 1@40

BW: 74.8, the lowest in a while

Abs: Bw x25x2
Hypers: Bw x15x2

SQUAT
barx5x2
70x5
94x6
104x5 - belt from here
112x5x2
120x4x2
130x3
130x1 - WTF???
130x2 - got the total volume in - too friggin' hot to squat!

BENCH - close grip, long pauses
40x5
60x4
70x3
74x3
78x3
82x3 - shoulder didn't complain

DEADLIFT - oly shoes, stiff legs, clean width grip
50x5
60x8x2
70x6x2 - I should've gone way heavier

[marcorock]

08/08/2012

SQUAT - slow descent, pause @ bottom
bar x5x2
57x6
77x6x2
87x5x2
97x3x3

BENCH
bar x8
57x6
67x5
77x5
Supersets:
87x4 + 77x6
87x4 + 77x6
87x3 + 77x6

DB curls
D10x12x3

Cable pushdowns
25x12
30x12x2

[marcorock]

Friday 10: a bunch of random shit, too hot and too stressed to actually train hard.

Abs and Hypers, 3 sets each

Squat: up to 120x3...sad

Press
40x5
50x5
54x3
58x3
62x2

ROWS/Pulls
80x4x5

Press 2
40x8x2

Lat pulldowns, Y handle
45x15
45x22

Tricpes pushdowns x2 sets

Rear delt riases D6 x20 x2

[marcorock]

Kind of a "bro" session, but I liked it:

BENCH
bar x10
40x6
60x5
80x3
90x3
94x3
100x3
104x3 - heaviest bench in a while, it felt pretty good!

CG bench to 4cm board
90x8
90x8
90x4 - aborted due to shoulder pain

DB OH exthensions
D8x10x3

TRI cable pushdowns - drop set
25x12 + 20x22 + 15x12

DB incline flies
D10x10
D14x10
D18x8
D22x6

[marcorock]

16/08/2012

SQUAT
bar x5x2
60x5
80x3
100x3
120x3 - belt from here
130x2
130x3x3 - red devil wraps from here
140x2
150x2

BENCH
barx8
60x5
80x3
100x3x3 - Ram from here
110x2x2

Dips
BWx8x3

Lat pulldowns, Y handle
40x6
55x6
55x8x2

Stretching

Kind of a "meh" session

[marcorock]

17/08/2012

Close grip bench (thumb from smooth)
barx8
60x5
70x5
74x4
78x4
82x4
84x4

SQUAT
barx5x2
60x5
80x5
100x5
Put a belt on
Supersets:
114x3 + 104x6
114x3 + 104x6
114x3 + 104x6

Deadlift with Oly shoes
70x5
90x5
110x4
120x3
124x3
130x3

Had to go, all in all a pretty good one (back on the Norwegian program)

[marcorock]

21/08/2012

I've been diagnosed with lack of speed on all my lifts, so I started working on that right away.

ABS 30x3

HYPERS plate behind head
bw+5 x10
bw+10 x10
bw+15 x10

SQUAT
bar x5x2
70x5
94x5
114x5 - belt from here
124x4
134x3x2 - red devil wraps from here
144x3x4

BENCH
bar x8
60x6
70x5
80x4x2
85x3x2

I should finally have more time to train, starting from today. And in 2 weeks the gym will be open on weekends again.

[marcorock]

Making up for what I had to leave behind yesterday:

Hypers
bw x10x2

SLDL from a 2" deficit, Oly shoes
50x5
60x5
70x5
80x5x2
90x3

PRESS (clean on 1st rep)
bar x8
50x3x5 - these moved fast

ROWS
50x12
60x12x2

LEG CURL
20x12
25x10
30x8

Stretching - A LOT of it

[HJP]

What's the Norwegian program? Good training in here man. Keep working hard.

[marcorock]

Hey, thanks for checkin' in here!

It's a program I got from the the Norwegian PL fed website, allegedly designed by their head coach, Dietmar Wolf.
These guys have been putting up huge numbers for a few years now, especially in the last couple of big IPF meets, so with my training mate we decided to try this program (I mean, we decided I have to try it: he's running a Sheiko prep this time around).

It looks pretty solid, and it runs right into my next meet, with a good balance between volume, intensity, and geared lifts: my goals are a 230 sq, >160 bench and 230 DL in single ply, IPF, either at 74 or a light 83 (I'm 76 ATM), let's see what comes out of it!

[marcorock]

I replied from work this morning, but it doesn't shows? Oh well...thanks man! It's a program I got from the Norwegian PL fed website, allegedly designed by their head coach Dietmar Wolf.
These guys have been putting up bigger and bigger numbers in the last few years, so we had a look into it, and it looked right for me ATM, also because it runs straight up to my next meet.

It seems to provide a good balance between intensity and volume, with a good amount of geared practice as well: we'll see hoeìw it goes!